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3IIFYM Starter Report Revision PDF
3IIFYM Starter Report Revision PDF
Y O U R
MACROS
STARTUP GUIDE
Welcome to your guide to If It Fits Your Mac-
ros provided by IIFYM.com. This guide has
been written so that you can get a better sense
of exactly how to get started with tracking
macros and see maximum fat loss success.
That’s the great thing – this plan works for 100% of the
people that follow it. Once you have the basic guide-
lines down, you are the master of your fat kiss destiny.
T
he reason this matters is because macros are
the ONLY PLACE calories come from when it
comes to food. No where else.
C
alories are the number one dicta- ercise, recovery and metabolism health
tor of fat loss or gain. Eat too (thanks to carbs) and well balance
many we store fat for use at later hormones (thanks to fat). If we only
date. focus on calories we neglect each of the
Eat too few and our bodies burn fat specific duties the macros perform and
for fuel. When it comes to weight loss we limit the speed at which we burn
calories are king. When it comes to fat fat and the amount of muscle that we
loss, hormone balance and muscle preserve while dieting.
preservation, macros rule the land.
When we focus on macros, rather than If you want to make the fastest fat loss
calories alone, we insure that we feed results imaginable, focus on macros, and
the body exactly what it needs to pre- in doing so, your calories will add up
every time. There is no way around it!
MACROS
for you, and only you, based on your
The calculator will take into account body, your energy levels & your goals:
your body type as well (something that
most other calculators will not do), -Custom Macros
ensuring that you get the most -Meal Plan Example
accurate numbers. -Carb Cycling Instructions
-Refeed Macros & Schedule
If you still want even more precision & -Cardio & Workout Suggestions
accuracy, I’d suggest that you have one
of our IIFYM expert coaches design a Ready to get started?
Custom Macro Blueprint for you. Click > > Custom Macro Blueprint
O
kay, this step is super important. If you want to might get 15 or so calories more than what you should.
succeed with this plan, you absolutely must begin While this 15 calories may not seem like much, if you do this
weighing your foods. same mistake with other foods another 10 times per day, that’s
150 calories you are now off on your
Now, some people choose to measure daily total.
their foods instead. They cut out the cups,
measuring spoons, and so forth and mea- This adds up! Over time, it could en-
sure how much they are eating this way. tirely take away from the results that
And while this can work, it’s not as ideal you are hoping to see.
as actually weighing your food out on a
food scale. A digital food scale makes things easy
and crystal clear. There is simply no
The reason? room for screw-ups when you use
Inaccuracy of measurement. Let’s say your food scale.
you put that tablespoon into the peanut
butter container and dish yourself out your serving. If you’re You can get a digital (gram) food scale for about $20 at Ama-
a little overly generous with your measuring spoon, you zon and have it shipped right to your door.
Step 3: SIGN ON TO
MACROTRACKER.COM
T
his is where the real magic hap- For instance, 100 grams of chicken
pens. I want you to log into Mac- breast raw will come in at 110 calories.
roTracker.com and start logging However, if you cook that chicken breast
all the food that you eat. Remember and measure the same 100 grams, you’ll
to log it in grams, not volumes. Again, now have 165 calories per serving.
if you are using your food scale, this
should be no problem as that is what This will make a huge difference in
your food scale will be measuring. your total macros for the day. If your
macros are off, your progress will be off
Also keep in mind that you must log too! Best to do it right from the begining,
your food according to how it’s cooked. don't you think?
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Generally speaking, it doesn’t really keep your macros in a per gram value, track your food as soon as you prepare
matter which option you choose as rather than converting it to percentages. it (or after you finished eating) as this
long as you are consistent with it. If you way there is less of a chance that you
always measure raw, try and keep it that While percentages are helpful to look accidentally forgot what you ate.
way. Likewise, if you always measure at, it’s per gram that you are really look-
cooked, try and do that all the time. ing for here as that is what will help While it may seem silly that someone
you reach your targets. would ever forget this, it does happen
This way there is less room for and can really throw your numbers off.
error over time. You can also cy-
cle your carbs and
If you want to get super technical about calories on a day to
it, weigh any food that you cook , as dry day basis if you like.
as it gets. So chicken breast dry out as
you cook them, and lose moisture and Set up your Mac-
fat. Weigh it cooked, and log it cooked. roTracker to track
Pasta on the other hand is most accu- your calories, carbs,
rate when it is dry. Since cooked pasta is protein, fat, fiber,
mostly water. Get it? as well as sodium
(especially if you
The great thing about using Macro- are physique com-
Tracker.com is that it will allow you to petitor). Try and
Track 50% of the time and….well, you can imagine what this means for your suc-
cess rate. If you want to see the best results possible, you must track every single
piece of food that comes into your mouth.
This includes the half a cookie you shared with your significant other, the small
chocolate you ate at your co-workers desk, or the crusts of the remaining sandwich
your kid brought home with them from school.
“If you eat it, it gets tracked.” Make that your new mantra!
W
hile it is your calorie intake
You want to make this pure water here
that will dictate whether or
– not the coffee you had for lunch or
not you lose body weight,
the energy drink you had mid-afternoon.
there is one other thing that I’d suggest
Pure water.
you start tracking and that is your water
intake.
The only other liquids that can count to-
wards your water intake include herbal
Water is essential for life and most
teas and the water that you add to your
people currently are not getting enough
protein shakes.
A
t times, there may be a day where need to make any adjustments the next
you happen to go over your day. Just don't make a habit of it as this
macros. Perhaps you had a fancy could slow your results. Look at tracking macros like balancing
dinner out with your significant other your checking account.
for your anniversary or it was Christmas If you totally mess up and go over by 30 Just as if you are keeping a financial
dinner. or so carbs, or more than 10 grams of fat, budget, you certainly cannot go over
then pull back the next day by that your budget all the time and not
Whatever the case, don’t stress. You amount. expect to end up in debt, the same
can always pull back on your macros applies to this. Go over your macro
the next day if you want. Do your best however to get within 5 budget and you will be gaining body
In cases where you only go over by 10 grams of all your macro targets each and weight.
grams of carbs or so, you really don't every day and keep moving forward!
A
s much as possible while fol- Your Macros Approach. This will also
lowing this program, do try and Step 8: ensure that you get your micronutrients
keep your food intake to healthy – vitamins and minerals met as well.
options. This isn’t a diet where you are HAVE FUN WITH
cramming as much junk food as you can
into your body. HEALTHY I’d also recommend that you try out
healthy recipes as often as you can.
GET INTO THE HABIT OF Those who plan their diet out and always have healthy food
MEAL PREP with them are far less likely to eat foods that are less healthy
and/or that they haven’t figured out the macros for.
This not only saves you time in the kitchen, but also saves
you having to re-calculate the macros for each meal since
you already know what you’re getting.
All in all, meal prep will simply make your life that much
easier.
Now, you have two options. long as you are hitting your numbers
Step 10: properly the rest of the day, you should
You can order single-ingredient options be fine.
LEARN HOW TO (a chicken breast, steamed broccoli) and
F
inally, the last step is learning how Or, you can order what you really want – eating out a couple times per month,
to eat out. There is going to come lasagna, pasta, pizza, etc., still weigh it the second option should be fine and
a time when you are going to want but then estimate the calorie and macro shouldn’t impact your progress all that
to eat in a restaurant. content. You are never going to achieve much.
100% accuracy while eating out, but as
Just be sure that you get all the tools and resources you need in
place – your food scale, your MacroTracker.com account, as well as
if you need it, proper coaching through our IIFYM coaches.
Good luck!
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to follow macro program you can find.. competitor to the grandmother wanting
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• No more guessing. this amazing CUSTOMIZED macro pro-
• No more restricting foods . gram.
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boring diets. If you find your self lost in the world of
fat loss and tracking macros, hiring one
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designed specifically for you, based on Custom Macro Blueprint the the best
your body, your energy level and your decision you can make! Isn’t it time you
goals. did something different?
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personal trainer. Whether you have 5 lbs • Trigger immediate fat loss.
to lose, or 150, the IIFYM Custom Macro • Follow a simple program.
Blueprint is the perfect system for you • Keep the fat off FOREVER!